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Water
Water is essential to virtually every body function including digestion, absorption, transport of nutrients and elimination of waste. It is essential for our bodies because it is in every cell, tissue, and organ in your body and accounts for 60% of the body weight. As you age the body dries, this is reflected in the wrinkled skin, reduced saliva flow, and stiffened joints. That's why, getting enough water every day is important for your health.

Healthy people meet their fluid needs by drinking when thirsty and drinking fluids with meals. But, if you're outside in hot weather for most of the day or doing vigorous physical activity, you'll need to make an effort to drink more fluids.The human body needs enough water to ensure the urine is pale, not dark or bright yellow. For an average adult it means 1.5 to 2 liter water per day.
Thirst decreases with age so older people should drink water often even if they don’t feel thirsty. If you drink more than required the kidneys remove the excess by increasing the volume of urine
 
What does water do in my body?
Water helps your body with the following:

• Keeps its temperature normal.
• Lubricates and cushions your joints.
• Protects your spinal cord and other sensitive tissues.
• Maintains the ph that is the neutrality of blood and other body fluids.
• Gets rid of wastes through urination, perspiration, and bowel movements.
• Moisturizes skin and keeps it supple, soft and hydrated.
 
Why do I need to drink enough water each day?
You need water to replace what your body loses through normal everyday functions. Of course, you lose water when you go to the bathroom or sweat, but you even lose small amounts of water when you exhale. You need to replace this lost water to prevent dehydration.

Your body also needs more water when you are—
• In hot climates.
• More physically active.
• Running a fever.
• Having diarrhea or vomiting.
 
Where do I get the water I need?
Most of your water needs are met through the water and beverages you drink.
You can get some fluid through the foods you eat. For example, soups, tea, coffee, milk, juice, and some fruits and vegetables foods that are 85% to 95% water such as cucumber, tomatoes, oranges, mausambi, and melons.

To help you stay hydrated during prolonged physical activity or when it is hot outside,
1. Drink fluid while doing the activity.
2. Drink several glasses of water or other fluid after the physical activity is completed.

Also, when you are participating in vigorous physical activity, it's important to drink before you even feel thirsty. Thirst is a signal that your body is on the way to dehydration.

Some people may have fluid restrictions because of a health problem, such as kidney disease. If your healthcare provider has told you to restrict your fluid intake, be sure to follow that advice.
 
Tips for Increasing Your Fluid Intake by Drinking More Water

Under normal conditions, most people can drink enough fluids to meet their water needs. If you are outside in hot weather for most of the day or doing vigorous activity, you may need to increase your fluid intake.

If you think you're not getting enough water each day, the following tips may help:
• Carry a water bottle for easy access when you are at work or running errands.
• Choose water instead of sugar-sweetened beverages. This tip can also help with weight management.
• Choose water instead of other beverages when eating out.
• Lemon can be added to water to improve the taste and increase intake.
 
Do sugar-sweetened beverages count?
Although beverages that are sweetened with sugars do provide water, they usually have more calories than unsweetened beverages. To help with weight control, you should consume beverages and foods that don't have added sugars. Substituting water for one sugar-sweetened soda will save you about 240 calories.

Examples of beverages with added sugars:

• Fruit drinks.
• Some sports drinks.
• Soft drinks and sodas (non-diet).
 
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